Being overweight, a condition known as obesity has been linked with increased risk of various diseases ranging from cardiovascular diseases, type 2 diabetes, obstructive sleep apnea, osteoarthritis to certain types of cancer and as a result the importance weight loss cannot be over-emphasized.
There are different weight loss techniques and in this article, we provide the top 10 weight loss tips.
- Drink Enough Water
It is often claimed that drinking water can help with weight loss — and that’s true.
Drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours, helping you burn off a few more calories.
One study showed that drinking a half-liter (17 ounces) of water about half an hour before meals helped dieters eat fewer calories and lose 44% more weight, compared to those who didn’t drink the water.
- Eat Eggs For Breakfast
Eating whole eggs can have all sorts of benefits, including helping you lose weight.
Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours as well as lose more weight and body fat.
If you don’t eat eggs, that’s fine. Any source of quality protein for breakfast should do the trick.
- Try Intermittent Fasting
Intermittent fasting is a popular eating pattern in which people cycle between periods of fasting and eating.
Short-term studies suggest intermittent fasting is as effective for weight loss as continuous calorie restriction.
Additionally, it may reduce the loss of muscle mass typically associated with low-calorie diets. However, higher-quality studies are needed before any stronger claims can be made.
- Reduce Sugar Intake
Most people consume way too much sugar.
Studies show that sugar (and high-fructose corn syrup) consumption is strongly associated with an increased risk of obesity, as well as conditions including type 2 diabetes and heart disease .
If you want to lose weight, cut back on added sugar. Just make sure to read labels, because even so-called health foods can be loaded with sugar.
There are a lot of benefits associated with exercise and weight loss is just one of them. With use, muscles consume energy derived from both fat and glycogen. Due to the large size of leg muscles, walking, running, and cycling are the most effective means of exercise to reduce body fat. Exercise affects macronutrient balance. During moderate exercise, equivalent to a brisk walk, there is a shift to greater use of fat as a fuel. To maintain health, the American Heart Association recommends a minimum of 30 minutes of moderate exercise at least 5 days a week.
- Reduce Alcohol Intake
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.
- Eat mindfully
Many people benefit from mindful eating, which involves being fully aware of why, how, when, where, and what they eat.
Making more healthful food choices is a direct outcome of becoming more in tune with the body.
People who practice mindful eating also try to eat more slowly and savor their food, concentrating on the taste. Making a meal last for 20 minutes allows the body to register all of the signals for satiety.
It is important to focus on being satisfied after a meal rather than full and to bear in mind that many “all natural” or low-fat foods are not necessarily a healthful choice.
- Eat More Vegetables and Fruits
Vegetables and fruits have several properties that make them effective for weight loss.
They contain few calories but a lot of fiber. Their high water content gives them low energy density, making them very filling. Studies show that people who eat vegetables and fruits tend to weigh less.
These foods are also very nutritious, so eating them is important for your health.
- Seek social support
Embracing the support of loved ones is an integral part of a successful weight loss journey.
Some people may wish to invite friends or family members to join them, while others might prefer to use social media to share their progress.
Other avenues of support may include:
- a positive social network
- group or individual counseling
- exercise clubs or partners
- employee-assistance programs at work
- Stay positive
Weight loss is a gradual process, and a person may feel discouraged if the pounds do not drop off at quite the rate that they had anticipated.
Some days will be harder than others when sticking to a weight loss or maintenance program. A successful weight-loss program requires the individual to persevere and not give up when self-change seems too difficult.
Some people might need to reset their goals, potentially by adjusting the total number of calories they are aiming to eat or changing their exercise patterns.
The important thing is to keep a positive outlook and be persistent in working toward overcoming the barriers to successful weight loss.
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